Oestrogen dominance is a condition characterised by an imbalance in oestrogen levels relative to other hormones in the body, such as progesterone. This hormonal imbalance can lead to various symptoms and health issues. Fortunately, several simple lifestyle changes and dietary strategies can help support hormone balance and alleviate symptoms of oestrogen dominance.

What is Oestrogen Dominance? 

Oestrogen dominance occurs when there is an excess of oestrogen or insufficient levels of progesterone, the hormone that balances oestrogen’s effects. This imbalance can occur due to factors such as stress, environmental toxins, dietary choices, and hormonal fluctuations.

Symptoms of Oestrogen Dominance

Recognising the symptoms of oestrogen dominance is essential for early intervention and management. Common symptoms include:

1. Irregular Menstrual Cycles: Oestrogen dominance can lead to irregular periods, heavy bleeding, or shorter cycles.
2. PMS (Premenstrual Syndrome): Increased levels of oestrogen relative to progesterone can exacerbate PMS symptoms like mood swings, irritability, and bloating.
3. Breast Tenderness: Swollen or tender breasts, particularly before menstruation, can indicate oestrogen dominance.
4. Weight Gain: Oestrogen dominance may contribute to weight gain, especially around the hips and thighs.
5. Fatigue: Excessive oestrogen levels can cause fatigue and low energy levels.
6. Mood Changes: Mood swings, anxiety, and depression can result from hormonal imbalances.
7. Insomnia: Difficulty falling asleep or staying asleep may occur due to hormonal fluctuations.
8. Fibrocystic Breasts: Oestrogen dominance may lead to the development of non-cancerous breast lumps or fibrocystic changes.
9. Headaches: Hormonal fluctuations can trigger headaches or migraines in individuals with oestrogen dominance.
10. Decreased Libido: Changes in oestrogen levels can affect libido or sexual desire.

Simple Ways to Support Oestrogen Dominance

While addressing oestrogen dominance may require professional medical guidance, incorporating simple lifestyle changes and dietary strategies can help support hormone balance and alleviate symptoms:

1. Eat a Balanced Diet: Consume a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Include cruciferous vegetables like broccoli, cauliflower, and kale, which support oestrogen metabolism.
2. Manage Stress: Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature to help balance hormone levels.
3. Exercise Regularly: Engage in regular physical activity to support hormone metabolism and promote overall well-being.
4. Maintain a Healthy Weight: Aim for a healthy weight through balanced nutrition and regular exercise, as excess body fat can contribute to oestrogen dominance.
5. Limit Exposure to Environmental Toxins: Minimise exposure to endocrine-disrupting chemicals found in plastics, pesticides, and personal care products by choosing natural or organic alternatives.
6. Stay Hydrated: Drink plenty of water to support detoxification and hormone balance.
7. Consider Supplements: Consult with a healthcare professional about supplements such as magnesium, vitamin B6, and DIM (diindolylmethane) that may support oestrogen metabolism.
8. Get Enough Sleep: Prioritise quality sleep to support hormone regulation and overall health.
9. Practice Mindful Eating: Pay attention to hunger and fullness cues, and avoid emotional eating or bingeing, which can disrupt hormone balance.
10. Limit Alcohol and Caffeine: Reduce alcohol and caffeine consumption, as excessive intake can interfere with hormone metabolism.

Oestrogen dominance can disrupt hormonal balance and lead to various symptoms affecting overall well-being. By adopting simple lifestyle changes and dietary strategies, individuals can support hormone balance and alleviate symptoms associated with oestrogen dominance. However, it’s essential to consult with a healthcare professional for personalised guidance and treatment options tailored to individual needs. With proactive management, it’s possible to achieve hormonal harmony and enhance overall health and vitality.